Kevin's Log

[Kevin Shaughnessy]

Monday January 24th

Bench Press
193.5x3x5

I purposely only did 3 but I think 5 would have been out of the question anyway. Fuck cutting sucks. From now on its 1 pound a week added to my bench, and 2.5 to my squat. I'll be pretty happy if I can just maintain while I drop this fat.

Squat
270x3x5

Felt like I could have done more, 5x5 would have probably been possible.

GHR
#5x3x10

Easy peezee.

Back Extensions
50x2x5

My lower back was pretty pumped from the GHRes so I think 2 sets will be enough, for 5 sets PC work total. 50#x5 felt like bodyweight only, which is nice.

[Kevin Shaughnessy]

Tuesday January 25th

Wrist Roller
45x3x1

CoC 1.5 Static Holds
22 R
15L

All good things must come to an end, I guess. I'll take the rest of the week off then try a different approach.

[Kevin Shaughnessy]

Wednesday January 26th

Press
45x10
70x5
100x3
126x4

Holy shit I am bombing out hard. I think it was a mistake trying to cut on this program. I'm going back to 5/3/1.

Squat
95x10
135x5
175x5

Good Morning
100x5
120x5
145x5
180x5
195x5

Notice how this lift is still progressing fine.

[Kevin Shaughnessy]

Thursday January 27th

Kroc Rows
83x2x30

Really had to work for the last few reps with my left arm.

[Kevin Shaughnessy]

Friday January 28th

GHR
10x3x10

Back Extension
60x2x7

Still pretty friggin' easy.

[Kevin Shaughnessy]

Saturday January 29th

CoC #2
4 singles

Right Hand. Failed on 5th attempt.

CoC #1.5
5

CoC #2 Negatives
2x3

Left hand. Couldn't get the gripper fully closed but got close on som reps. This will be an experiment on whether I respond better to the negatives or singles.

Climbing The Pull Up Ladder
1 2 3
1 2
1 2
1
Total: 13

[Kevin Shaughnessy]

Monday January 31st

Squat
95x10
135x5
180x5
210x5
240x13

I just realized its been 7 weeks since I set a squat PR, feelsbadman.

Good Mornings
100x5
120x5
145x5
180x5
197.5x5

[Kevin Shaughnessy]

Tuesday Febuary 2nd

Bench
95x10
125x5
140x5
160x12

Wow, a sub 10 minute bench workout.

A Climb Up The Pull-Up Ladder
1 2 3 4
1 2 1/2
1
Total: 14 1/2

Wrist Roller
46x2x1

Failed near the top on 3rd set. I'll keep doing just 2 sets a week.

[Kevin Shaughnessy]

Wednesday Febuary 2nd

GHR
15#x3x10

Back Extension
70x2x7

Still feels fairly easy, which I like. About a year ago I was doing these and worked up to 45#x3x10 and thought that was pretty good. I guess I was wrong.

[Kevin Shaughnessy]

Thursday Febuary 3rd

Kroc Rows
86x2x30

Missed the last few reps on my left arm on the first set but managed all 30 on the second set with no problems.